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March 18, 2015

Skill

EMOM for 10 Minutes

[odd] Chest-To-Bar Pull-Ups
[even] :30 Seconds L-Sit on Parallettes  or Seated Leg Raise

Use this time to work on improving your Kipping pull-up by learning or refining your kip.  Perform one sub-maximal set each round working on coordination and timing of your reps.  Scale down to chin over bar pull-ups or strict pull-ups with a band if your strength level is not quite there yet.  On the alternate minute perform as much of  :30 seconds of an L-Sit as you can.Most folks will be best served by holding the L-Sit on the floor with legs raised and at extension for as long as possible.  If 30 seconds is beyond a max set break up the time into small chunks.

WOD

AMRAP in 9 Minutes

3-6-9-12-15-18 …

Front Squats 135/95lbs
Burpee Bar Hops

Workout Notes: Remember the first couple of rounds are just warm up! Consider adding some additional rest during those transitions so you don’t redline early. Most of the work happens in the later rounds so sustaining your pace is important.  Hopping over the bar will make the squats much harder so scale them to “step over” burpees.  Your squat weight should be one you know you can hit below parallel.  If going heavy means your form suffers ditch the bar and perform heavy goblet squats.  Keep that torso upright and elbows up even when you are tired!

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